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  6. Beans vs. Bean raw

Beans vs. Bean raw — In-Depth Nutrition Comparison

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Differences between beans and bean raw

  • Beans contain less folate, copper, iron, vitamin B1, phosphorus, selenium, fiber, magnesium, potassium, and vitamin B6 than bean raw.
  • Bean raw's daily need coverage for folate is 125% higher.

The food types used in this comparison are Beans, baked, canned, no salt added and Beans, pinto, mature seeds, raw.

Infographic

Beans vs Bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +126%
Contains more PotassiumPotassium +370.6%
Contains more IronIron +1648.3%
Contains more CopperCopper +333.5%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +295.2%
Contains more SeleniumSelenium +520%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +103.2%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +375.3%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +173%
Contains more Vitamin B6Vitamin B6 +264.6%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +2087.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Bean raw DV% diff.
Folate 24µg 525µg 125%
Copper 0.206mg 0.893mg 76%
Iron 0.29mg 5.07mg 60%
Manganese 1.148mg 50%
Vitamin B1 0.15mg 0.713mg 47%
Phosphorus 104mg 411mg 44%
Selenium 4.5µg 27.9µg 43%
Fiber 5.5g 15.5g 40%
Magnesium 32mg 176mg 34%
Protein 4.8g 21.42g 33%
Potassium 296mg 1393mg 32%
Vitamin B6 0.13mg 0.474mg 26%
Vitamin B5 0.785mg 16%
Carbs 20.49g 62.55g 14%
Starch 34.17g 14%
Calories 105kcal 347kcal 12%
Vitamin B2 0.06mg 0.212mg 12%
Zinc 1.4mg 2.28mg 8%
Calcium 50mg 113mg 6%
Choline 30.8mg 66.2mg 6%
Vitamin B3 0.43mg 1.174mg 5%
Vitamin C 3.1mg 6.3mg 4%
Vitamin K 0.8µg 5.6µg 4%
Polyunsaturated fat 0.172g 0.407g 2%
Fats 0.4g 1.23g 1%
Vitamin A 5µg 0µg 1%
Saturated fat 0.103g 0.235g 1%
Protein per 100 calories 4.6g 6.2g N/A
Calories per 10 g protein 219kcal 162kcal N/A
Weight per 100 calories 95g 29g N/A
Net carbs 14.99g 47.05g N/A
Sugar 7.78g 2.11g N/A
Sodium 1mg 12mg 0%
Vitamin E 0.15mg 0.21mg 0%
Monounsaturated fat 0.035g 0.229g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +540.8%
Contains more ProteinProtein +346.3%
Contains more FatsFats +207.5%
Contains more CarbsCarbs +205.3%
Contains more OtherOther +102.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -56.2%
Contains more Mono. FatMonounsaturated fat +554.3%
Contains more Poly. FatPolyunsaturated fat +136.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.